Endurance Strength Block 1: Goblet, Supine Push Press, Bear Crawl

Tri-Set x 3

Block 1: Perform these 3 movements for 2-3 sets. Use light to moderate weights for 15 reps. Choose weights that allow you to perform 12-15 reps with some ease. By the end, you should feel fatigue. You should not feel like you could keep going.

LLT
KB Goblet Sumo Squat
reps 15
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 15 Moderate Controlled 15s (h:m:s)
2 15 Moderate Controlled 15s (h:m:s)
3 15 Moderate Controlled 15s (h:m:s)

Substitute a dumbbell / free weight for a KB. Press out forward as you squat, pause at the midpoint then stand.

LLT
DB Bench Press
reps 15
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 15 Moderate Controlled 15s (h:m:s)
2 15 Moderate Controlled 15s (h:m:s)
3 15 Moderate Controlled 15s (h:m:s)

Perform this movement on the floor with bent knees. Arms are at a 45 degree position to start -- drive feet and shoulder girdle into floor as you extend arms.

UMT
Lizard Crawl
time 20s
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 20s h:m:s Controlled 15s (h:m:s)
2 20s h:m:s Controlled 15s (h:m:s)
3 20s h:m:s Controlled 15s (h:m:s)

This is the closest video of the Bear Crawl I can find. For Bear Crawl, keep hips level - move 4 hands forward / back.